Birthday Ride for Me!

Garmin Connect Ride Data Link
Garmin Ride Summary:
Distance: 60.7 mi
Elevation Gain: 2,996 ft
Moving Time: 03:38:30
Avg Speed: 16.6 mph
Max Speed: 34.9 mph

Group: Diane, Nancy, Jamie, Derek, Doug, Peter, Gary, Tom, John and me.

What a great group that I am privileged to ride with and today I felt blessed that they all came out and patiently waited for at turns and rode a slower pace for the most part. Diane brought some yummy brownies for the gang to enjoy at the end of the ride, Jamie gave me some great cookies and Gary gave me a tricked out water bottle that holds both fluids and gels. Thanks to all of you for such a great day out on the bike.

The Ride: We did the DPR-61 (Derek's Prime Route) as part of my birthday selection. My legs were pretty tired from a good week of riding, but I tried my best to hang with the group as long as I could. I broke from my new structure just for today because its my birthday and I wanted to hang with the group as long as I could. However, around mile 35 in an area of rolling hills I began to struggle and like the last time on this route I dropped off the group. Looking at my data I broke most of the new structure rules and burned a lot of matches, but that is okay for this ride. I have plenty of time to get back to the program.

It was a great day out with the gang. I always enjoy their company during the miles of cycling.
Great Time Riding!!

Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed, (1) 24 oz. bottle of water with Hammer Perpetuem, (1) Cliff bar (1) Gu gel (1) 20 gram Whey protein post ride recovery drink

The Weather:  Partly cloudy, 88 (feels like 97 according the Weather Channel), humidity 65%, winds NW 6 mph

Bike: Cannondale six13

Power Summary: (Based on Coogan's Levels)
Total Ride Minutes: 218.82

  Level   Minutes  TSS
      1      4.72      1.85
      2     90.01     53.18
      3     89.31    104.43
      4     22.09     21.78
      5      5.31     11.58
      6      2.86     10.64
      7      4.51     13.46
Power Data:
Entire workout (105 watts):
    Duration:      3:42:17 (3:58:21)
    Work:          1377 kJ
    TSS:           216.5 (intensity factor 0.776)
    Norm Power:    147
    VI:            1.41
    Distance:      60.839 mi
        Min    Max    Avg
    Power:           0    530    105     watts
    Cadence:         30    236    84     rpm
    Speed:           0    35.1    16.4     mph
    Pace             1:43    0:00    3:40     min/mi
    Hub Torque:      0    350    53     lb-in
    Crank Torque:    0    615    111     lb-in